week 10

Monday

walk 20 mins

abs

10 min AD

Tuesday [high]

300m

60s rest

100m

10min rest 

300m

30s rest

100m

40s, 14s

46s, 19s.  oof.  I have one good set in me a day it appears!.  

The 300 is getting better though. Whereas I used to be struggling 100m from finish, I now am down to about 50m where it starts to get tough. I think this will help my 200m and would help if I ever tried a 400. 

Lifting:

A- power snatch x1 EMOM x5 - 115,125,135,145,145

B- back squat @30x0 x5, 3 sets.  went to do 225 and right knee was in pain.  only did 2 reps and called it.

C- russian step ups x5ea, 3 sets.  done goblet style.  70,85,85

D- weighted squat jumps x2, 10 sets, 45s rest.   used 25#/h

E- rotational medball throw from seated position for distance x5 ea direction.  yard was soaked, so did with bands

from kneeling x5 ea direction

from standing x5 ea direction

Wed [low]

300-350m walking lunge

-distance to slightly increase from last week

+

10min easy jog / shake out

complete with UB BB.  did 300m this week, up from 200 last week

Thursday 

25 min walk with 20# vest. 

Friday [High]

hill sprints

x5

3 sets, 5min between, walk down rest

-hill short/medium distance (40-70m)

A- power clean x1 tough EMOM x5

B- DL x3 emom x5 (dynamic)

C- jumping good am x3, 3 sets

D- cossack squat- 7 reps ea x3 sets

E- harop curls x5, 4 sets

completed.  Pc up to 245.  DL 275 plus band.    jumping good morning 45,65,85.  cossack with 25#.  

Saturday [Low]

4-6 laps of accelerations (8-12 sprints)

similar to the cross fields... but performed around the track...

-slowly accelerate x30-40m, hold 85% x30-40m, then slow down easily...

-jog the turns at recovery pace...

+

A- windshield wipers x10, 5 sets 

B- 5 sets ea side awkward plank for 15s...

C- if can find a wall- 50 russian twist type med ball tosses with back facing wall, stand close to wall and twist dynamically...

Did not get to this 

week 9

Monday 8-21
Upper body BB

Tuesday 8-22

Tuesday [high]

350m

250m

250m

10min walk rest

(for the 350 time the whole 350 AND the last 300 if able)

53s - 46s last 300.  Had to run through a high school team on track this morning that slowed things down a bit

36s from lane 6.   100m on straight, 100m on curve, 50m on straight. This was my best effort of day, as I understand this was closer to 290m based on the lane?  Not too sure.

35s from lane 1.    

Lifting:

A- power snatch x1 EMOM x5 - skipped due to time constraints.

B1- front squat @30x0 x2, 5 sets, 15s rest.   185,205,225,245,255

B2- high box jumps x2, 5 sets, 3min - complete

C- bulgarian split squat x5ea @3030, 3 sets, try to increase weight from last week.  60#/h

D- weighted squat jumps x3, 7 sets, 60s rest. 20#/h 

E- rotational medball throw and catch against wall... x10, 3 sets- 90deg from wall, sidethrow medball (or similar with good return... 8-14lbs) into wall, try to stand at a distance you can catch the rebound, rotate away from the wall, the towards the wall while throwing medball... stay dynamic!   don't have anywhere to throw ball of a wall.  Did KB rotations with 25# KB.  20 x 3 sets. 

Weds
UB BB
200m walking lunges

Thurs
abs
20 min walk
10 min AD
stretch

Fri
UB BB

Saturday

adder drills x5 ea

-in/out (ick shuffle), facing taps

+

40m stick drill x5

+

karaoke x3 ea direction 20m

A- power clean x2 tough EMOM x5

out of town.  subbed kb snatchx 3 /arm

B- single leg RDL x5ea, 3 sets -   70#

C- jefferson curl x5, 3 sets - 25#

D- weighted cossack squat- 5 reps ea x3 sets - 25#

E- GHD raises x8-12, 3 sets

subbed KB good mornings with 25#

Sunday

UB BB

10min jog

+

cross fields x3, 2sets

+

windshield wipers x10, 3 sets 

Week 8

Monday [high] 8/14

3x 300m

10min walk rest

41,42,46.

Lifting:

A1- front squat @40x0 x3, 4 sets, 15s rest  

A2- high box jumps x3, 4 sets, 3min

B- bulgarian split squat x5ea @3030, 3 sets

C- weighted squat jumps x3, 10 sets, 60s rest

A. 165,185,205,205.

A2. completed on 22" box with no rebound of knees

B. 50#/h x 3 sets

C. 20#/h x 8 sets.  Last couple sets lacked pop, so stopped here. 

Tuesday - UB BB at hotel.  walked 10 miles over course of day.

Wed [low]

400m walking lunge

-focus on form, arms, etc... ok to mix in side lunge... 

-not for time but for form and completion

-also with ea step up, bring knee up as you would in striding for front side mechanics

complete plus walked 10 miles over course of day. 

Thursday 8-16.  Walked 7 miles and then red eye flight home. very sore from WL day prior. 

Friday UB BB - legs still super sore.

Will rest Saturday and complete the block starts etc Sunday. 

Saturday [High] -  did Sunday

block starts x7

+

40m stick drill x7

+

hurdle hops (5x 30-36") x4

completed all.  stick drill is awkward for sure. 

A- power clean x1 tough EMOM x5.   225,235,245x3. 

B- DL 50-55% x3 EMOM x7   265.  did sumo.

C- weighted cossack squat- light/moderate 5 reps ea x3 sets. 25#

D- harop curls / natural leg curls x5, 3 sets.   harop curls

week 7 at Lake

8/7  ---Monday [Low]

3x 40m high knees

rest as needed

+

4x 30m karaoke

rest as needed

+

5x 20m 

bear crawl

rest as needed

complete plus UB BB and some hanging knee raises.

8/8 --Tuesday [High]

10x 40m sled pull on field - did 8 sets then started to slow so stopped there. 25# added. 

2min rest

+

2x 45s sled pull sprint - complete with 25# added.

5-7 min rest between

Lifting: - did this first as I would not have had energy to BS after the sled sprints. 

A- front rack single leg step ups [to step], russian style [all one leg, then the other] x 8-10 reps ea, 3 sets…     Front Rack 95# x 8 x 3 sets.  

B- tempo back squat @ 33x1  5-7 x 3 sets.   135,155,175 x 5 for all. Kept this moderate and on lower end of rep range. Higher rep sets of squats destroy me. I've never made gains on them and it just leaves me a mess. I very much am neuromuscular efficient and low volume, high intensity suits me better. Probably explains why I wasn't much of a Crossfitter! 

C- weighted squat jumps- x 3 x 5-7 sets.   20# Db per hand

8/9
UB BB and rotational Abs.

8/10

Thursday [High]

did weights first again as these endurance sessions CRUSH me. Really really hard.

A- weighted cossack squat- light/moderate 10-12reps ea x3 sets -  12 reps per set (6 each side with 15# DB.  Love these for mobility purpose. 

B- single leg RDL- light moderate weight 5-8 reps ea leg x3 sets.  when working left leg held DB in right hand.  This is how I am familiar with doing these. Video'd it and everything looks square.  Done with 50# DB. 

C- cross body single object deadlift [EROM preferable] x8-10ea x 3 sets - done standing on 4 inch plate.  50,50,70 x 8. 

D- harop curls / natural leg curls x5, 3 sets - didn't have a great set-up for these so did banded leg curls x 20 supersetted with calf raise on stairs x 10. 

soccer field turn arounds

estimated 100m turn arounds on field in Romulus.

500m -  1:26 (17.2 per 100)

400m - 1:08 ( 17.0 per 100)

300m - 57s (19 per 100) - was gassed by here.  very sloppy at this point

10 min rest between - during rest did awkward planks and RKC plank. 

Monday 7/24

UB BB

Tuesday

Planned to do the 300s and LB work today but my back cramped doing some dumb ab routine involving DB sprinter deadlifts I decided to try on Monday. 

Did 30 mins on AD at easy pace

Some rotational abs

10 mins sprinter yoga

Wednesday 7/26

Back still a little tight but decided to get a good warm-up and do the 300s. 

First one in 43s

Second one in 42s

Called it here before the third as I was in very rough shape and would have had significant drop off

Weights – went very light here and no barbell due to back

A. Goblet step-up with 70# x 8 x 3 sets.  I like this as it challenges my positioning

B. Cross body DB RDL  20# x 8 x 3 sets

C. 10 T2R, 10 hanging leg raises, 10 knees to chest x 3 sets

D. Rotational med ball slams x 10 x 2 sets per side

Thursday

Tempo Runs- 150m   these were PERFECTt and I felt great.   I think if I do 4 runs per week this is a perfect way to keep intensity down and work mechanics. 

UB BB

Friday  - 7-28

Think I did 30 mins on AD with some abs  forgetting now

Saturday

Rest

Sunday 

8 x 20 prowler push

Banded DL x 2 x 4 sets with 255.    

Called it here as it no motivation

Monday 7-31

UB BB – deload week

Tuesday – rest

Weds – 8/2

250m 8 mins rest 250m      36s for both.  Called it here because I was tight, exhausted and would have had critical drop off with a 3rd set. 

UB BB deload workout 2.  

Thursday
AD 30 mins, rotational abs

Friday 8/4
7x40m block starts.  Chopped some sets here to keep fatigue down
A. FS built to a tough 275 in 10 mins
B. SL BE with 10# x 8

150m strides x 3.
C.  2 sets of light cossack, jefferson curl, calf raise

Saturday 8/5
UB BB, rotational abs,abs

Sunday 8/6